SS Rippetoes Question

  1. New Member
    Jimmyy's Avatar
    Join Date
    Jul 2008
    Posts
    8
    Rep Power
    82
    Level
    2
    Lv. Percent
    78.33%

    SS Rippetoes Question


    I've tried this programme twice now but I've had to stop it after like a month because I usually injure my hip flexor whilst doing squats, and this programme is all about the squats as most of you know. After buying the SS book I've learned that this could be a technique problem, specifically not keeping the knees out.

    I was just wondering if anyone performs stretches before lifting? When is the best time to do them? After a 5 minute warmup on a cardio machine or before the warmup?

  2. New Member
    drvinnybombat's Avatar
    Stats
    6'1"  188 lbs.
    Join Date
    Jun 2009
    Posts
    138
    Rep Power
    137
    Level
    10
    Lv. Percent
    91.33%

    Warm-up 5 min then stretch 10 min. You have to stretch your whole body before any workout. Really serious lifters end up warming-up/stretching for like 30 minutes. I usually do like 15 stretched in 5-10 min. Increasing flexibility will cut down on these types of injuries.

    The best stretching and warm-ups I've seen are the ones MMA fighters use because of their need for extra hip and shoulder flexibility. The dirty secret is that most of what they do is in fact yoga, but it's good.
  3. Senior Member
    youngandfree's Avatar
    Stats
    5'9"  185 lbs.
    Join Date
    Mar 2009
    Posts
    1,296
    Rep Power
    56037
    Level
    28
    Lv. Percent
    79.4%
    Achievements Posting Pro

    I typically do a focused stretch session after my workout. 15 min a day especially after leg workout. You can't increase flexibility just before your workout, its a process. Warm up and get loose first. Read up on all kinds of stretches that help hip and hamstring flexibility especially and do them every day. You have to work on progressing with your stretches just like progressing on weight or reps. It can be painful, but learn what is a good pain and what is bd and push through the good pain. Feels kind of like lactic acid burn and ripping through it.
    •   
       

  4. New Member
    Jimmyy's Avatar
    Join Date
    Jul 2008
    Posts
    8
    Rep Power
    82
    Level
    2
    Lv. Percent
    78.33%

    Ok thanks for the responses.

    Would you recommend learning some yoga? There's a class once a week at the gym I go to. Seems quite popular as well.
  5. Board Sponsor
    WhatsaRoid?'s Avatar
    Stats
    5'9"  200 lbs.
    Join Date
    May 2006
    Age
    28
    Posts
    3,428
    Rep Power
    3652
    Level
    41
    Lv. Percent
    73.89%
    Achievements Activity ProPosting Pro

    What is this SS Rippetoes?
    Applied Nutriceuticals Representative
    www.appliednutriceuticals.com

    FACEBOOK FAN PAGE:
    http://www.facebook.com/pages/Applie...ls/64122223218
  6. Advanced Member
    kingk0ng's Avatar
    Stats
    5'11"  235 lbs.
    Join Date
    Feb 2010
    Age
    29
    Posts
    743
    Rep Power
    122332
    Level
    25
    Lv. Percent
    58.28%

    Stretching should be done post workout and warming up should be done pre workout. If you do want to stretch pre workout, make sure it's after your warm up.

    On the other hand, make sure you're adding rows after your deadlifts for proper shoulder health. Furthermore, if you're having overactive hip flexors it's a sign you're not extending your hip properly with your squats.
    Former Marine, UT-BSN, NSCA-CPT, NASM-CPT, CSCS
  7. New Member
    rckvl7's Avatar
    Stats
    5'10"  190 lbs.
    Join Date
    Aug 2009
    Posts
    387
    Rep Power
    259
    Level
    16
    Lv. Percent
    15.91%

    As a general rule dynamic stretching/mobility drills before lifting, static stretching after lifting.
  8. Primordial Performance Rep
    HereToStudy's Avatar
    Stats
    6'0"  208 lbs.
    Join Date
    Dec 2009
    Posts
    9,362
    Rep Power
    235094
    Level
    62
    Lv. Percent
    71.5%
    Achievements Activity ProActivity AuthorityPosting ProPosting Authority

    Quote Originally Posted by WhatsaRoid? View Post
    What is this SS Rippetoes?
    He is refering to Starting Strength, a lifting program by: Mark Rippetoe.

    It is a must read for newer lifters as it focuses on big lifts, squats, deads, power cleans, etc.. and its biggest focus is technique. My split still is based primarily on his teachings.
    Just inject.
    Facebook:
    www.facebook.com/heretostudy
  9. Advanced Member
    kingk0ng's Avatar
    Stats
    5'11"  235 lbs.
    Join Date
    Feb 2010
    Age
    29
    Posts
    743
    Rep Power
    122332
    Level
    25
    Lv. Percent
    58.28%

    Rippetoe is one of my favorite writers. And I agree with a lot that is in his book, but I also disagree with a lot of it too. I don't agree with the way he has you spot someone squatting, just like I don't agree with not making barbell rows a staple or pullups, and I don't agree with saying no to high bar squats.
    Former Marine, UT-BSN, NSCA-CPT, NASM-CPT, CSCS
  10. New Member
    Jimmyy's Avatar
    Join Date
    Jul 2008
    Posts
    8
    Rep Power
    82
    Level
    2
    Lv. Percent
    78.33%

    Quote Originally Posted by kingk0ng View Post
    On the other hand, make sure you're adding rows after your deadlifts for proper shoulder health. Furthermore, if you're having overactive hip flexors it's a sign you're not extending your hip properly with your squats.
    The workouts are:-

    A - Squat, Bench, Deadlift
    B - Squat, Press, Pendlay Row

    The pendlay row is a replacement for the power clean. Perhaps I will learn how to execute the power clean correctly later on but for now I need to get the squatting sorted.

    I've had two problems with my squatting technique before. These were not keeping the knees out and rounding of the lower back. Now the lower back problem is apparently caused by inflexible hamstrings, so perhaps not extending the hips properly was my way of compensating for it, and the reason I injured my hip flexor last time.

    I thought stretching before a workout might help but it seems I have to improve my flexibility in the hamstrings by doing some stretching excercises a few times per week. I've come across the squat stretch, a couple of PNF stretches and supermans to help correct the form problem.

    The lower back rounding is not a problem in the deadlift for me because the hips don't go as low, so it must be the hamstring issue stopping me?
  11. Advanced Member
    kingk0ng's Avatar
    Stats
    5'11"  235 lbs.
    Join Date
    Feb 2010
    Age
    29
    Posts
    743
    Rep Power
    122332
    Level
    25
    Lv. Percent
    58.28%

    Quote Originally Posted by Jimmyy View Post
    The workouts are:-

    A - Squat, Bench, Deadlift
    B - Squat, Press, Pendlay Row

    The pendlay row is a replacement for the power clean. Perhaps I will learn how to execute the power clean correctly later on but for now I need to get the squatting sorted.

    I've had two problems with my squatting technique before. These were not keeping the knees out and rounding of the lower back. Now the lower back problem is apparently caused by inflexible hamstrings, so perhaps not extending the hips properly was my way of compensating for it, and the reason I injured my hip flexor last time.

    I thought stretching before a workout might help but it seems I have to improve my flexibility in the hamstrings by doing some stretching excercises a few times per week. I've come across the squat stretch, a couple of PNF stretches and supermans to help correct the form problem.

    The lower back rounding is not a problem in the deadlift for me because the hips don't go as low, so it must be the hamstring issue stopping me?
    Rippetoe gets angry when people try to replace cleans with rows for some reason. Rows are a much more important exercise and Rippetoe does have loads of shoulder injuries through indirect stimulation of his external rotators. I'm not sure what he has against rowing, but it's well known he doesn't like the exercise and doesn't want novices doing it.

    I would have you do both cleans and rows. Cleans are great for developing all the muscle fibers in the posterior chain including those that get hit with the squat and deadlift. This is the way I tell people to do starting strength.

    Workout A
    Squat
    Bench Press
    Deadlift
    Barbell Row

    Workout B
    Squat
    Press
    Power Clean
    Pullups

    I also recommend EVERYONE to stretch. Particularly the hip flexors and internal rotators of the shoulder.
    Former Marine, UT-BSN, NSCA-CPT, NASM-CPT, CSCS
  12. Primordial Performance Rep
    HereToStudy's Avatar
    Stats
    6'0"  208 lbs.
    Join Date
    Dec 2009
    Posts
    9,362
    Rep Power
    235094
    Level
    62
    Lv. Percent
    71.5%
    Achievements Activity ProActivity AuthorityPosting ProPosting Authority

    I love my power cleans
    Just inject.
    Facebook:
    www.facebook.com/heretostudy
  13. Advanced Member
    TheLastRonin's Avatar
    Stats
    5'11"  228 lbs.
    Join Date
    Feb 2009
    Posts
    959
    Rep Power
    594
    Level
    24
    Lv. Percent
    9.49%

    Quote Originally Posted by kingk0ng View Post
    Stretching should be done post workout and warming up should be done pre workout. If you do want to stretch pre workout, make sure it's after your warm up.
    This and I will add that it has already been proven that stretching excessively before and during your workout leads to a fairly large drop in performance and poundage lifted.
  14. New Member
    Ironhyde's Avatar
    Stats
    5'11"  215 lbs.
    Join Date
    Jan 2010
    Posts
    183
    Rep Power
    151
    Level
    11
    Lv. Percent
    55%

    I might be the odd man out here, but the extent of my stretching happens on a foam roller on my living room floor when my low back gets tight. I've just never been big on stretching, other than the occasional pulling on something to stretch my lats when doing back training. I'm not going to say you should or shouldn't stretch, but I think some folks definitely go overboard with it. Just my .02
  15. Primordial Performance Rep
    HereToStudy's Avatar
    Stats
    6'0"  208 lbs.
    Join Date
    Dec 2009
    Posts
    9,362
    Rep Power
    235094
    Level
    62
    Lv. Percent
    71.5%
    Achievements Activity ProActivity AuthorityPosting ProPosting Authority

    Quote Originally Posted by Ironhyde View Post
    I might be the odd man out here, but the extent of my stretching happens on a foam roller on my living room floor when my low back gets tight. I've just never been big on stretching, other than the occasional pulling on something to stretch my lats when doing back training. I'm not going to say you should or shouldn't stretch, but I think some folks definitely go overboard with it. Just my .02
    I don't really stretch either, I do warmup however.
    Just inject.
    Facebook:
    www.facebook.com/heretostudy
  16. Advanced Member
    kingk0ng's Avatar
    Stats
    5'11"  235 lbs.
    Join Date
    Feb 2010
    Age
    29
    Posts
    743
    Rep Power
    122332
    Level
    25
    Lv. Percent
    58.28%

    Quote Originally Posted by TheLastRonin View Post
    This and I will add that it has already been proven that stretching excessively before and during your workout leads to a fairly large drop in performance and poundage lifted.
    This is correct. I was going to add the detail that you added, but figured it would start an argument, but you're correct.
    Former Marine, UT-BSN, NSCA-CPT, NASM-CPT, CSCS
  17. New Member
    Jimmyy's Avatar
    Join Date
    Jul 2008
    Posts
    8
    Rep Power
    82
    Level
    2
    Lv. Percent
    78.33%

    When practicing the form and filming myself, my back and hips don't look as rigid or arched as the models in the SS book when I'm at the bottom of the squat, but it doesn't look round either. Can I put this down to lack of definition? I am quite skinny and unconditioned atm afterall.
  18. New Member
    Jimmyy's Avatar
    Join Date
    Jul 2008
    Posts
    8
    Rep Power
    82
    Level
    2
    Lv. Percent
    78.33%

    I went to the gym today and practiced with some lightish weights. I was suprised at how different the squat felt even just squatting an empty bar. When I described the back rounding problem, I was using a snooker que to simulate the bar and practice the form, but doing it this way seems harder to get the form correct, is this normal?

    When I went onto the deadlift I could only feel it in my back and not so much my legs.
  

  
 

Similar Forum Threads

  1. Cycle question/Been out of the game question
    By animalkrack3r in forum Anabolics
    Replies: 5
    Last Post: 02-19-2012, 06:34 PM
  2. Daa question + waxy maize (Kwick Karb) question
    By doolee in forum Supplements
    Replies: 7
    Last Post: 02-06-2011, 02:57 PM
  3. Progesterone Gyno question and Epi question
    By burywhite in forum Supplements
    Replies: 2
    Last Post: 12-30-2010, 03:08 PM
  4. Replies: 10
    Last Post: 10-01-2010, 03:23 PM
  5. STUPID question but bear with me srs question
    By Chico222 in forum Anabolics
    Replies: 10
    Last Post: 06-19-2010, 01:28 AM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  
Log in
Log in